Full-body workout What is it?
The full-body training method or full-body workout is an example of a routine to work the whole body. This modality is appropriate for athletes whose objective is not to increase muscle volume but to stay in shape and tone the muscles. As well as one of the benefits of this method is that they are usually short and with good results; what is the main difference between a full-body workout routine versus a muscle hypertrophy routine?
A full-body workout allows you to work all the body muscles in a single movement. They are generally of short duration where the inclusion of basic multi-joint exercises is the key. Below is an example of a whole-body workout routine whose objective is to maintain physical condition and achieve muscle tone.
Example of a full-body workout routine (medium level):
A full-body workout routine whose objective is to increase muscle mass should not include more than 7-8 exercises, and it is recommended that they be performed with a rest between sets of no more than 1 minute:
- Front abdominal planks – 3 sets of 1 minute
- Barbell Squats – 4 sets of moderate weight 12-15 reps
- Deadlift – 4 sets moderate weight 8-10 reps
- Pull-ups – 4 sets with bodyweight 8-10 reps
- Push-ups – 4 sets with bodyweight 12-15 reps
- Barbell Military Press – 4 sets with moderate weight 12-15 reps
- Lateral Dumbbell Biceps – 4 sets with medium weight 10-12 reps
- Lateral flights – 4 lightweight sets 12-14 reps
A full-body workout routine in functional training mode is recommended to burn fat. This is executing the exercises without rest, grouping them by 3.
To increase the maximum respiratory capacity (VO2 max), rest should be minimal (30 seconds between exercises) and 2 minutes between each circuit. The second example, a full-body workout routine to burn fat would be:
- Front Abdominal Front Planks 1 minute
- Barbell squats –12-15 reps
- Push-ups – 8-10 reps
Rest 2 minutes
- Deadlift – 8-10 reps
- Push-ups – 12-15 reps
- Squat military press – 12-15 reps
Rest 2 minutes
- Burpees -maximum reps possible
- Calm down and removals
Full-body workout routine How many times a week?
A beginner should do a full-body workout routine at least two times a week until they adapt to this exercise. An excess in these types of ways leads to muscle fatigue. Rest between one series and another is essential to achieve proper muscle recovery.
We recommend combining this type of routine with some muscle recovery methods if you want to increase performance and frequency. Active recovery is one of the best methods to achieve it. We remember that technique should be sacrificed when performing these routines in no case. It is a common mistake to offer an approach when you have in mind to maximize the number of repetitions. If you don’t want sports injuries on your record, you should avoid them.
Warm-up before a full-body routine
A correct warm-up in a full-body workout routine should include the core or middle zone exercises. The best strategy is to perform static activities such as the front and side abdominal planks. Running for about 10 minutes on a treadmill or other aerobic exercise is the alternative method.
Remember that it doesn’t take more than 10 minutes of cardio to warm up. A full-body workout routine requires a high energy expenditure; a little sweat is enough.
On the other hand, it is advisable to calm down slowly and stretch at the end of a full-body workout routine. This is particularly effective for the brain in stabilizing cortisol levels. It is not advisable to abruptly interrupt training and immediately go to get dressed or bathe. That habit will harm your cardiovascular system in the long run.
Nutrition for those who train in full-body mode
Working all the muscles at the same time translates into high energy expenditure. The nutrition for those who train in a full-body workout routine should include a balance of macronutrients: carbohydrates, proteins, and fats ratio of 60: 15: 35.
As for eating after training, several current studies have demystified the recommendation to eat more. In other words, the existence of the anabolic window is simply a myth.
In nutrition, the important thing is to make a correct contribution of calories, macros, and vitamins and minerals. This is the basis for achieving your goals. Try not to gorge yourself on food before these routines and distribute the amount of protein and carbohydrates throughout the day. Regarding fats, monounsaturated fats of vegetable origin are recommended. Avoiding trans fats and limiting saturated animal fats is essential to boost metabolism.
Progress and routine change
A full-body workout routine aims to maintain fitness and achieve muscle tone. It is excellent for those who want to lose body fat and are short on time to waste many hours in the gym. A routine change every three months is recommended to achieve progress in this training modality.
A change in routine allows an athlete not to get bored. It is a strategy that any sports professional must include. Increasing the load to increase the volume and including variations of the exercises once the muscles gain strength is essential.